Run

• 1h 52m 04s
• 13.00 miles
• 08m 37s /Mi

13 miles, all at "uncomfortable pace". This was a rough run. I really feel the fatigue in my legs from this week.

8:43
8:45
8:51
8:32
8:33
8:16
8:28
8:38
8:52
8:35
8:37
8:44
8:31

Bike

• 3h 47m
• 67.71 miles
• 17.90 Mi/hr

Long ass ride:
Started at sun-up, stiff N wind the whole ride. I felt strong today.

Run

• 21m 31s
• 2.67 miles
• 08m 03s /Mi

Transistor run:
10:00 hard (7:30 pace)
10:00 easy (9:00 pace)

Swim

• 42m 43s
• 2000.00 yards
• 02m 08s /100 yards

Outdoor, scy
Saw a friend and we raced each other on the 100s. That was fun, and it hurt a lot.
200 easy
400 drills (catch-up, kick)

4x100 20s RI (1:21, 1:22, 1:25, 1:29)
4x100 breast 20s RI (2:16, 2:12, 2:14, 2:34)
4x100 20s RI (1:25, 1:28, 1:29, 1:27)

200 easy

Bike

• 1h 30m
• 27.30 miles
• 18.20 Mi/hr

Trainer ride
Eastbound & Down Season 2

30:00 easy
30:00 moderate-hard
30:00 easy

Run

• 54m 49s
• 6.00 miles
• 09m 08s /Mi

Trail run, 752 feet of climbing. Hard on the ups, easy on the downs.
I cracked on a big climb in mile 4:

Bike

• 1h 00m
• 17.90 miles
• 17.90 Mi/hr

trainer ride
20:00 easy
10:00 hard
10:00 easy
10:00 hard
10:00 easy

watched Spaced, some British comedy. It was okay.

Run

• 26m 31s
• 3.00 miles
• 08m 50s /Mi

Transition run
2 miles @ 8:30 pace
1 mile @ 9:30 pace